Internal hip rotation stretches can improve your level of flexibility and help increase your range of motion. They are beneficial if you have tight hips, because they can reduce your risk of injury and can alleviate pain. Consult your doctor before beginning a stretching program, especially if you are recovering from an injury or operation.
Seated Internal Hip Rotation
For this stretch, you will need a resistance band and a sturdy chair. Loop the resistance band around the left foot of your chair. Loop the opposite end around your right ankle. Rest your forearms on the arms of the chair. Rotate your right hip away from your body, bringing the ankle to the outside of the right foot of the chair. Hold this stretch for a few breaths. Repeat on the opposite leg.
Supine Internal Rotation Stretch
Lie on your back with your knees bent and about three feet apart, feet flat on the floor. Cross your arms over your chest. Slowly bring your knees together without moving your feet off of the floor. Do not use force when bringing your knees together. Only go as far as you can, stopping when you feel a gentle stretch in your outer hip area. Do not hold your breath; breathe into any tight sensations and try to relax your hips as you stretch.
Hero Pose
Hero pose, also known as virasana, is a yoga pose that provides a gentle hip stretch because of the internal rotation of your knees and upper legs. Get on your hands and knees, keeping your knees a little wider than hip-width apart. Point your toes backward, do not keep your toes in a flexed position. Slowly lower yourself back to rest your buttocks between your calves. If you feel any pain during this motion, stop. Otherwise, continue to bring your buttocks down to the floor and sit straight. Do not slump your shoulders or neck. Rest your hands on your thighs and look forward.
Supine Piriformis Stretch
The supine piriformis stretch can increase your hip's ability to rotate internally and help to reduce sciatic nerve pain. Lie on your back with your knees bent. Bring your right calf to rest on your left thigh. Grab the back of your left thigh with your hands and bring the left knee in to your chest. Hold for 45 seconds. Release and relax your legs for a few seconds, rolling from side to side to release any tension in the lower back. Repeat on the opposite side.
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